If you are new to the vegan world, you might be wondering if it is possible to "veganize" any of your existing recipes. You better believe you can! Even recipes asking for the ingredients such as meat and fish can be converted into delicious vegan dishes! With some imagination and a little know-how, you can achieve some vegan bliss. Here are some tips to help.
1. Look through your recipe books and choose recipes that appeal to you.
2. Check off all the items in the ingredients list that are not vegan (for example, meat or fish, dairy, gelatin etc.).
3. Begin substituting the ingredients: For example, you can substitute most items as follows:
- Cheese - vegan cheese (soy or rice based).
- Beef - veggie mock beef strips (usually seitan-based.
- Chicken - veggie mock chicken (usually gluten-based).
- Pork/bacon - veggie mock pork/bacon (usually soy-based).
- Sausages - there are many mock sausage versions on the market.
- Sliced sandwich meat - a variety of mock veggie sandwich meats exist.
- Butter - substitute oils or vegan margarine. For baking, solid coconut fat is a great choice.
- Ice cream - try soy or rice substitutes.
- Milk - try soy, rice, nut or oat substitutes. Water or juice will often substitute in baking.
- Eggs - there are many egg-substitutes on the market. Other ideas include pectin (for example, use pureed apple in cakes).
- Honey - try agave nectar or brown rice syrup.
- Gelatin - agar and pectin are good choices; sometimes banana or apple can substitute.
Try other alternatives if you detest meat substitutes. For some vegans, anything resembling meat is off-putting and undesirable. There are still choices! Try chunky cuts of vegetables in stews and stir-frys, try tofu or seitan for substance and texture.
4. Experiment. Getting the ingredients and measurements correct will take some practice. When using substitutes, it’s a good idea to use the recipe’s exact suggested measurements (according to its directions) first; most likely you will need to make adjustments. Some of the hardest things to convert are in the area of baking, so it is very prudent to borrow some books on vegan baking to give you a good idea.
5. Read up. Use the internet, the library and your local bookstore to browse through vegan cookbooks and recipes. Gather as many ideas as you can and trust your instincts for the textures, flavors and substitutes that will work well together. It will take some patience and experimentation but using substitutions to veganize your food will open new dimensions in your cooking ability. Have fun!
Helpful Tips:
- Vegan foods are as delicious as other traditional foods and they are generally healthy. (Although beware over-using dessert substitutes, such as whipped soy cream - no nutrition there.)
- Some scientific studies have shown that vegans may live longer than those on other diets; vegans have less health and disease related problems. However, as with any diet, nutritional guidelines must be taken into consideration.
- Shop at your farmer’s markets or health food stores and focus on organic and local produce.
- As a complementary measure to eating vegan, try to use environmentally-friendly products for household cleaning, gardening, and personal care.
- Always look for the cruelty-free labels - avoid items tested on animals and avoid those with animal ingredients.
Cautions:
- Vitamin B12 and iron levels can be lower in vegans if not carefully attended to as part of a healthy, balanced diet.
- Be aware that soy and tofu do not contain iron.
- Be aware that some substitutes will not carry the same heating or freezing properties as the original ingredient and unfortunately sometimes there will not be a suitable substitute. Be sure to read the instructions on prepared products and or be prepared for some failures in your quest for finding new substitutes.
- Always consult a Doctor before changing your diet.
Article written by Wiki How, edited by Local Green Circle. Photos by Nicole Kibert www.elawgrrl.com
by Local Green Circle, March, 2010